There are many reasons why being overweight is bad for your health. It can, for instance, cause or aggravate type 2 diabetes. Obesity is also a risk factor for heart disease and other cardiovascular problems.
So what do you have to do to slim down?
Move more and eat less is the trite reply usually received by someone who is heavy. You can also supplement your diet with natural pills. As an example, you can read this site about a weight loss supplement.
Of course you’ll be able to lose weight by reducing the food you eat (energy intake) or increasing the quantity of exercise you get (energy output).
But the issue of effective weight-loss is substantially more complicated than just shifting the equilibrium between the calories you consume and the calories you expend in your daily activities.
The hunt for an effective weight-loss formula demands answers to these four questions:
How many calories do you need to cut from your diet to lose one pound or kilogram?
What are the best kinds of foods (carbs, fats or proteins) to cut for shedding weight?
Is exercise much great in aiding you to lose weight or for keeping weight off?
How your weight is affected by genes
Many individuals do their utmost to drop some weight without much success. In particular, after they have lost a few kilos, they find it extremely challenging to keep their weight down… it just rises back up again.
This indicates that the problem is genetic.
In reality, more than 30 genes have been linked to obesity.
The obesity- risk version of the FTO gene affects one out of six of all human beings. Studies indicate that persons who have this gene are 70% more likely to become heavy.
According to research published in the Journal of Clinical Investigation in the UK in 2013, people with this gene have higher degrees in their blood, of the ghrelin, the hunger hormone. What this means is they begin to feel hungry after eating a meal.
In addition, real time brain imaging reveals that the FTO gene variation changes the way the brain responds to ghrelin and pictures of food in the regions of the brain linked to the control of eating and benefit.
These findings explain why individuals with the obesity-risk variant of this FTO gene consume more and favor higher calorie foods… even before they become overweight… compared with those with the low-hazard variation of the gene.
The FTO gene is not the only genetic source of obesity, which is likely to be due to the amount of several genes.
If you’ve got these ‘bad’ genes, however, you’re not automatically destined to become heavy… but you’re more likely to end up fat if you over-eat.
Having these genes also means that you will have to exercise greater discipline over your diet throughout outside your life, particularly when you have managed to shred a couple of pounds and need to keep away them.
How many calories should you cut to shed weight?
The major question for dieters has consistently been… how many calories do I need to cut out of my diet in order to reduce my weight by a set amount, eg one pound or kilogram?
A long time ago there was a clear-cut answer to this question.
In the year 1958, a doctor from New York named Max Wishnofsky, wrote a paper that summed up everything understood about calories are kept in our bodies at that time,.
Instead you could burn an extra 500 calories a day (through exercise) to lose the same numbers of weight over exactly the same time periods.
It underpinned a broad variety of diets.
The only trouble is that the rule isn’t right. It does not take into consideration the changes in metabolism that take place when you go on a weight-reducing diet.
The Wishnofsky rule really works. But after a week or two your weight reaches its minimal level, much to the frustration of multitudes of dieters, as your metabolism adjusts to your decreased consumption of food and the decline in your body mass.
Until recently there was no way to forecast how the rate at which you’ll lose weight is affected by consuming fewer calories, particularly when your goal will be to lose more than merely several pounds or kilograms.
There are now, however, new sophisticated weight-loss formulas that factor in the fall in metabolic rate occurring as body mass declines over time. One example is the Body Weight Planner from the Digestive Diseases in the USA and the National Institute of Kidney and Diabetes.
What types of foods should you cut to shed weight?
Should you reduce your calories from your protein, carbohydrate or fat intakes? Which will help you lose weight quicker?
The amounts of calories in one gram of each of the basic food types are as follows:
Fat… 9 calories per g
Drinking Alcohol… 7 calories per g
Proteins… 4 calories per g
Carbohydrates… 4 calories per g
Dietary Fibre… 2 calories per gram
Reducing the fats you eat will work twice as fast as a reduction in either of the other two sorts of foods, gram for gram as fats contain more than twice as many calories as carbs and proteins.
This is why diets that stress on reducing your fat comsumption, such as the Mediterranean Diet and the Beating Diabetes Diet are effective in reducing weight.
But if you want to cut your calorie consumption by a set amount a day (say 500 calories) will it make any difference as to which kind of food you cut down on?
The answer is that there is little difference in the number of weight individuals lose whether they cut their calories from carbs or fat.
But calories from proteins are different… according to research workers, high-protein diets have a tendency to raise the amount of calories you burn off. Isn’t clear why this is so.
But when people lose weight they lose fat as well as muscle. The more muscle you lose the more your metabolism slows down which reduces the speed at which you shed weight.
A protein based diet may reduce the speed at which your metabolism slows down, because it maintains muscle.
The problem is that, if you eat an excessive amount of protein, you could end up damaging your kidneys. The generally accepted recommendation is that you restrict your protein consumption to a maximum of 35% of your total daily consumption of calories.
Does exercise assist you to lose weight or keep it away?
Cutting down on the food you eat is the best way to shed weight. Exercise is significant in the first phases.
Exercising when you’re attempting to lose weight can be catchy.
And your appetite increases, so it’s easy to eat back on all the calories you burn off during an extreme work out.
The recommendation, when you are cutting your food intake to lose weight, is to focus on moderate physical tasks such as brisk walking or gardening, as opposed to going to the gymnasium.
But after you’ve shred those extra pounds and are down to your ideal weight, exercise becomes important for keeping your weight at its new more healthy level.
Researchers have found that most individuals who manage to keep it away for at least and lose weight exercise regularly for up to an hour each and every day.